How to safely practice inversions

Flipping your perspective with inversions can be a great experience! If the thought of going upside down makes you nervous, don’t worry—I’ve got you covered. In this article, we’ll explore how to safely practice inversions and unlock their amazing benefits.

Keep reading to learn

• The benefits of inversions

• Contraindications for inversions

• How you can safely practice inversions

Humans are bipeds and made to walk with our heads on top of our shoulders. Putting our head on the floor and the weight of our body on top is sometimes (understandably) feared. But there are gentle ways to invert without balancing on your head or hands.

Let’s consider any pose that brings your head below your heart an inversion.

Some inversions where you bear weight on your arms, even your head, require a certain amount of upper body strength. Think handstand (Adho mukha vrksasana), headstand (Sirsasana), forearm balance (Pinch mayurasana), and shoulderstand (Salamba sarvangasana).

There are milder, more gentle, ways to invert. You don’t have to stand on your hands (or your head) to practice inversions. The commonly known downward-facing dog (Adho mukha svanasana) brings your head below your heart.

And I want to make clear that more gentle doesn’t mean less than. It also doesn’t mean that it doesn’t require effort.

You may wonder why you should even bother with inversions. The truth is that there are many benefits to getting your head below your heart.

Benefits of inversions

On average, the human head weighs 11 pounds. There are many benefits to getting your heart above this 11 lb weight, mostly related to flipping the typical relationship to gravity.

The blood in the legs and feet must travel against gravity to return to the heart. But when we’re upside down (or a part of us is at least) then it could assist with the return of blood to the heart.

Inversions can also support the lymphatic system. The lymph system is part of your immune system and has several functions, including

1. collecting excess fluids from cells and tissues

2. protecting your body against foreign invaders

3. transporting and removing waste products.

Unlike your circulatory system, the lymphatic system has no pump to move lymph through your body. Instead, it relies on movement. When turning upside down, gravity can help move the fluid through your system.

Proprioception is the ability to perceive where your body is in space. Inversions can help develop this ability because many require a sense of balance and strength.

Mentally, inversions need complete focus in the moment. Your perspective is also changed since you are turning your world upside down.

Contraindications for inversions

Should everyone practice inversions? Unfortunately, no.

Certain inversions (handstand, headstand, shoulder stand, forearm balance) require both core and upper body strength. If you lack the necessary strength then you risk injuring yourself. They also require healthy shoulders, elbows, and wrist joints. Inverting could exacerbate any injury to those joints.

When your head is below your heart the fluid pressure is increased in your upper body. Students with glaucoma, or any eye pressure issue, wouldn’t want to invert. If you have unmanaged high blood pressure, then you should also be cautious when inverting.

If you have any neck issues then think twice about practicing headstand and shoulder stand, since they both put pressure on the cervical spine.

Lastly, if you have inner ear or balance challenges then more gentle inversions would be better for you. Inversions that place your feet over your head can be very disorienting, even nauseating for some students with inner ear issues.

** Check with your doctor if you’re unsure about practicing inversions.

How you can safely practice inversions

I don’t want to scare you away from inversions because they really do have wonderful benefits. Personally, I love practicing inversions. I like to practice them for all the benefits listed above.

But.

If you are new to inversions then I don’t recommend you walk to a wall and kick up into a handstand. Instead, try out these more gentle inversions.

Viparita karani (Legs up the wall)

This gentle inversion doesn’t get your head below your heart but puts them on the same level. Because your legs will be up against a wall, gravity can do its thing.

Most students find this pose to be

• Grounding

• Stable because your back is fully supported on the ground

• Relaxing

You’ll need a wall.

To find this pose

1. Come to the ground with one hip close to the wall.

2. Lay onto your back and bring your legs up the wall. Scooch your bum closer to the wall if needed.

3. If the backs of your legs are tighter then your butt may be further from the wall.

4. Your back is flat on the ground and your arms are out to the sides.

5. Relax here for 2-3 minutes, longer if you like.

6. To come out of the pose, bend your knees so they come toward your chest. Roll to one side and then find your way up.

Uttanasana (Standing forward fold) at the wall

Any standing forward fold brings your 11lb head below your heart. Bringing this pose to the wall can be a benefit if your hamstrings are tight. The wall allows you to keep the knees bent and (hopefully) lets you relax in the pose.

You’ll need a wall again.

To find the pose

1. Stand with your back on the wall and your feet 6 inches away from the wall. You can always adjust your feet. Keep the knees slightly bent.

2. Keep your spine long (no rounding the upper back) and start to bend at the hips.

3. Hands can come to the ground. Your head hangs gently.

4. Breathe here for 5-10 breaths.

5. To come out of the pose, press into your feet and reverse it. Keep your spine long as you rise up.

Sarvangasana (Shoulderstand – Restorative variation)

This restorative pose will bring your head slightly below your heart and is more active for your legs.

You’ll need a stack of blankets. The stack will support your pelvis.

To get into the pose

1. Lie on your back. Have the blankets within reach.

2. Bend the knees and lift your hips up so you can get the blankets under you. The blankets should be comfortable under your pelvis.

3. Reach the legs to the sky and flex the feet.

4. Your arms are resting comfortably on either side of your body.

5. Breathe here for 10 breaths, longer if you wish. Your legs are working and will get tired in this pose.

6. To come out of the pose bend your knees and place your feet on the ground.

7. Press into your feet and lift your hips. Remove the blanket.

Catur svanasana (Dolphin pose)

I wanted to include a more active inversion that keeps your feet on the ground. Dolphin is a great pose because it builds upper body and core strength AND brings your head below your heart.

You’ll just need your body for this pose.

To come into dolphin pose

1. From your hands and knees lower down to your forearms.

2. Keep your elbows under your shoulders and interlace your hands.

3. Press through your forearms, strongly!

4. Keep pressing, tuck the toes, and lift the hips.

5. Keep your shoulders over your elbows.

6. Breathe here for 5-10 breaths.

7. To come out, lower the knees down.

Inversions can be powerful poses and offer wonderful benefits. Try out one of these inversions and let me know how it goes!

Still curious about movement? Check out this article on the power of walking!